Comparing Nutrients in 14 ounces Boiled Kidney BeansVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Crackers, saltines (includes oyster, soda, soup)

19%

72%

14 oz ▼

Macro Nutrients

Boiled Kidney Beansvs Crackers, saltines (includes oyster, soda, soup)

17.4%504kcal

Energy

57.2%1659kcal

504 kcalvs1659 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g

Fat

35.4%34.3g

2 gvs34.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g

Saturated Fat

20.5%6.56g

0.29 gvs6.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g

Omega 3

137%2.2g

0.67 gvs2.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.52%0.43g

Omega 6

100%17g

0.43 gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69.6%90g

Carbohydrate

226%294g

90 gvs294 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.75%1.27g

Sugars

7.06%5.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.27 gvs5.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.04%0.75g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.48g

NA gvs0.48 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.4g

Fiber

29.2%11g

25.4 gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.4%34.4g

Protein

67%37.5g

34.4 gvs37.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Crackers, saltines (includes oyster, soda, soup)

0%0μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

0 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53%0.64mg

Vitamin B1

232%2.8mg

Thiamine

0.64 mgvs2.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B2

149%1.93mg

Riboflavin

0.23 mgvs1.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg

Vitamin B3

160%25.6mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs25.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.5%0.87mg

Vitamin B5

42.5%2.13mg

Pantothenic acid

0.87 mgvs2.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.6%0.48mg

Vitamin B6

26.3%0.34mg

Pyridoxine

0.48 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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129%516μg

Vitamin B9

133%532μg

Folates and Folic Acid

516 μgvs532 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

15%0.36μg

Cobalamin

0 μgvs0.36 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.3%4.76mg

Vitamin C

0%0mg

Ascorbic acid

4.76 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg

Vitamin E

30.4%4.56mg

Tocopherols and Tocotrienols

0.12 mgvs4.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.8%33.3μg

Vitamin K

84%101μg

Phytomenadione or phylloquinone

33.3 μgvs101 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Crackers, saltines (includes oyster, soda, soup)

14%139mg

Calcium

7.54%75.4mg

139 mgvs75.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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95%0.86mg

Copper

61.3%0.55mg

0.86 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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110%8.8mg

Iron

276%22mg

8.8 mgvs22 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.7%167mg

Magnesium

21.7%91mg

167 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.2%1.7mg

Manganese

118%2.72mg

1.7 mgvs2.72 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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78.2%548mg

Phosphorus

58%405mg

548 mgvs405 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47.3%1607mg

Potassium

17.7%603mg

1607 mgvs603 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.94%4.37μg

Selenium

74.3%41μg

4.37 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

249%3735mg

3.97 mgvs3735 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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36%3.97mg

Zinc

25%2.74mg

3.97 mgvs2.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.2%266g

Water

0.54%20g

266 gvs20 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

Boiled All Types Kidney Beans have 1.4 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 4.4 times more Vitamin B1, 8.4 times more Vitamin B2, 11.1 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12, 38.3 times more Vitamin E and 3 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B9 per 14 oz.
Both Boiled All Types Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Crackers, saltines (includes oyster, soda, soup):

Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Zinc and 13.3 times more Water than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 2.5 times more Iron, 1.6 times more Manganese, 9.4 times more Selenium and 941 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

Boiled All Types Kidney Beans have 2.3 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 3.3 times more Energy, 17.3 times more Fat, 22.6 times more Saturated Fat, 3.3 times more Omega 3, 39.6 times more Omega 6, 3.2 times more Carbohydrate and 4 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Protein per 14 oz.
Both Boiled All Types Kidney Beans as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled Kidney BeansVS Canned Kidney BeansCrackers, saltines (includes oyster, soda, soup)VS Canned Kidney BeansBoiled Kidney BeansVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regular

Compare Foods

Comparing Nutrients in 14 ounces Boiled Kidney BeansVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: